Innholdsfortegnelse for October 2019 i Good Health Choices Magazine NZ

What does good health mean to you? Not so long ago we might have said that it was something only a doctor could determine based on a blood test and some key measurements. Nowadays our definition is much wider. There are so many things that go into keeping us fit and happy and getting the most out of each and every day. There’s no one formula but a million different ways to get there. And it’s not a journey that ends, but one that evolves as our lives, bodies and needs change. The reason that I’ve been pondering this lately is because my own journey is about to take a new direction. I’m getting ready to sign off as editor of Good Health & Wellbeing and move into a new…

BRAIN TEST The article ‘New hope for chemo brain’ was informative and very helpful. Often impairments classed as mild can impact greatly on individuals who find themselves no longer able to do what was once a seamless process. It is through information and understanding that you can make progress, making your tips for managing chemo brain useful not just for the sufferer, but helpful for others to know during their recovery. Because neurological damage is not always visible, after a while one sometimes says very little about their impairments, few believing just how devastating it can be. Education and knowledge are the key to making gains Thank you for highlighting better ways to manage it. – Ann…

It’s said that we make up our mind about a person within three seconds of meeting them. Three seconds with Rebekah Palmer, who plays delightful, ditsy nurse Dawn Robinson on Shortland Street, and you’re hers. ‘IT CHANGES EVERY DAY, WHICH IS GREAT FOR SOMEONE LIKE ME, WHO GETS BORED EASILY’ Warm, bubbly and friendly, she arrives at our Auckland office dressed simply in black with a huge smile on her face. She extends her hand to grip mine firmly in a handshake and tells me she’s happy to have saved me the trouble of driving out to South Pacific Pictures in West Auckland to interview her. She is cute as a button – and not dissimilar in disposition to her sunny-side-up TV character. In fact, the 26-year-old actress says that…

I’ve heard that wearing a bra, especially with an underwire, can cause cancer. A There is no evidence to suggest that wearing an underwire or tight-fitting bra increases your risk of breast cancer. A 2014 study of more than 1500 women found no association between wearing a bra and breast cancer risk. Can breast implants lead to cancer? A There is no evidence to link saline or silicone breast implants with an increased risk of breast cancer. The implants may make it slightly more difficult to see all the breast tissue on a mammogram, but radiographers have techniques to manage this. Can deodorant cause breast cancer? A There have been reports of concern that chemicals found in deodorants and antiperspirants could penetrate the skin and cause harm. Studies conducted to…

Breast lumps or changes may also be found following a routine screening mammogram, and mammograms can detect cancer long before you can feel a lump. Breast Cancer Foundation NZ recommends that women consider having regular mammograms from age 40, and BreastScreen Aotearoa provides a free breast screening service for women aged 45 to 69. Eligible women should have a free mammogram every two years at a clinic or mobile unit throughout New Zealand. Since the introduction of free mammograms in 1998, breast cancer mortality has decreased by 30 percent. Unless they have a very high family risk, mammograms are not done routinely for women under 40 because breast tissue is thicker, making it difficult to spot cancer. If you are under 40, you should self-check regularly. For more information about…

“I’ve always had lumpy breasts. Recently I found a new lump, which bothered me, so I went to my doctor to get it checked out. She thought it was fine but wanted to be certain so she sent me for a mammogram. The team decided they also wanted to do an ultrasound, and then a biopsy. The results all came out fine. Because I know how my breasts look and feel, I’m confident going to my GP with any changes. It’s great having my doctor and experts there to reassure me.”…

» Clean out your pantry and fridge Now’s the time to go through your pantry and clear out foods that come in boxes. Swap crackers or chips for crunchy vegetables, and if you tend to rely on prepared meals such as canned soup or packet mac and cheese through the winter months, find some easy recipes so you can make your favourites from scratch instead. » Plant a vege garden You’ll be rewarded with nutritious and inexpensive herbs and vegetables, and you’ll also get some exercise. Plus, research shows tending your own patch of earth is a great way to de-stress, and can even help ward off depression and anxiety. Don’t have a garden? Plant a window box, container garden, or herbs in pots on your windowsill. » Use fresh…

Asparagus and strawberries with balsamic and basil » SERVES 4 » PREPARATION 10 MINUTES » COOK 5 MINUTES This is such a gorgeous, vibrant dish to make when asparagus and strawberries are in season. A great side dish as part of a feast or add some lovely bread and cheese (I’d go with a brie or camembert) for a simple meal or picnic. 3 tbsp balsamic vinegar 3 tbsp extra-virgin olive oil 1½ tbsp liquid honey or maple syrup 2–3 bunches (24–36 spears) asparagus, tough ends trimmed 1 punnet (250g) strawberries, hulled and cut in half 2 tbsp sliced almonds, lightly toasted Handful of basil leaves 1 Put the balsamic vinegar, olive oil and honey in a jar, season with salt and freshly ground black pepper. Screw the lid on…

These gluten-free waffles with nutty chocolate sauce are a Sunday breakfast tradition at my place and everyone looks forward to waking up to them. Even though they’re gluten-free, they have the traditional taste and texture of regular waffles — crispy on the outside and light and fluffy on the inside. I love to serve these waffles with my homemade nutty chocolate sauce teamed with tangy strawberries and coconut yoghurt. This recipe is simple to follow, so perhaps it’ll become a weekly tradition to make in your household, too! Gluten-free waffles with nutty chocolate sauce » SERVES 2-3 1 cup buckwheat flour ½ cup almond flour or almond meal ½ tsp cinnamon ¼ cup coconut sugar 1 tsp gluten-free baking powder ½ tsp baking soda ¼ tsp pink Himalayan salt 1…

Do you have any tips for running on the beach? Soft-sand running requires more effort A Soft-sand running requires more effort than road running due to the stabilisation your body needs to do it, so my top tips are: 1 Start with a short distance and break up the first few runs with a couple of walking intervals in between. For example, run for 200m, walk for 100m and repeat a few times. 2 Start out wearing shoes on hard sand, then after a few runs progress to running in soft sand with shoes, than eventually go shoeless. 3 Your ankles and calves will be in overdrive, so be sure to stretch them regularly. 4 Don’t forget to enjoy the view! Beach season is approaching and I’m feeling self-conscious about…

Regardless of whether the loss of a loved one is expected after an illness or due to ageing, or unexpected as a result of an accident, the pain of losing someone you love is profound. “When a loved one dies, the loss can leave us feeling numb, hopeless or in shock, and although in the beginning we may avoid those painful feelings as a way to cope, the reality is our loved one will not come back and the pain will not go away,” says Erin Ashley, a yoga and mindfulness teacher who specialises in supporting people through grief. “Instead of avoiding the pain, try to accept it, because the gift of pain is a message about what’s important in life.” Recent research by Rice University in Houston, Texas cautions…

Our boys were only 10 and eight when my 45-year-old husband passed away suddenly in 2018. The shock and realities of solo-parenting two children motivated me to seek professional assistance,and, coupled with my coaching expertise, this helped me to find meaning in the loss. I shifted my focus from bitterness to love and chose happiness over sadness, which proved fruitful when nine months later, my eldest son said, “Our lives have improved since Dad passed away – not because of him passing, but because of what you’re doing with our lives.” This was my utmost proof that I was on the right path and it filled my heart with so much joy. Now it’s become our only way of life.…

What’s the difference between magnet therapy such as the use of static magnets, and TMS? ‘IT’S AN OPTION FOR PEOPLE WHO AREN’T GETTING RESULTS FROM MORE OBVIOUS TREATMENT CHOICES’ A Magnets are the things that will stick to your fridge, so they’re a static magnetic field and a very weak one, whereas TMS produces a very brief magnetic field. Because it’s rapidly changing and comes on and then goes off, it can activate muscle and nerve cells in the body. A static field won’t do that. If you took a magnet off your fridge and put it on your arm or over your head, for example, nothing’s going to happen, whereas with TMS, it’s the dynamic magnetic field that will cause those electrically active cells to fire. There’s a ton…

“If your aim is to physically relax while you pamper yourself, a spa retreat is a great way to achieve it,” says Heather. Treatment menu: » For smoother, more radiant skin, dry brush your whole body. This will also stimulate your nerves, leaving you feeling invigorated. » Make a body scrub out of pantry ingredients – one part coarse salt and two parts coconut oil – and rub it over your skin top to toe before rinsing off with warm water. » To draw out impurities, smooth a clay mask over your décolletage, upper back and any other area that needs attention, then wrap your body in a towel. Relax while it works, then rinse off with warm water. » To nourish your hair, massage coconut oil into the lengths…

There’s a lot of loving Venus and partnership-oriented Libra energy in the air this month, and that always brings relationship issues to the fore. Now is the time to see if you can fix things if you’ve been having issues in your romantic relationship, and ditto if you’re having a less than peaceful time in a professional partnership. Mars, the planet of determination and aggression, is moving into the relationship sign of Libra. Depending on your sign or rising sign, that means different things, but overall it’s about pushing through the issues that divide us. Do be kind; don’t be brash. Around October 7, there could be some challenges as the Sun and Saturn clash. That’s someone’s ego coming up against someone else’s rule, so if you start to give…

Get fit, stay strong The types of stress that are beneficial for your body Staying active via your commute Improve your fitness in just two weeks Time to plate up! Nadia Lim champions new season produce Delicious, light meals to help with weight loss Irresistible waffles with chocolate sauce Refresh your health and home Spring ideas for your health, plate and garden How to set up your space like a retreat Buying inspiration to create your haven at home Become your best self: be informed, be nourished,be energised, be inspired, simply be... Learn all about it All the reasons to eat more avocado, plus recipes! Exciting new foods to shake up your cooking repertoire We take a closer look at magnet therapy Caring for your child’s mental health True stories…

» Chronic stress is bad for us, but mild intermittent physical stress might be the key to helping us stay healthier for longer. » Intermittent fasting, eating resveratrol-rich and stress-activated foods may help slow down the ageing process. » Short intensive bursts of exercise can create ‘good’ stress, while regularly taking part in endurance sports like ultra-marathons can cause ‘chronic’ stress. » Cold immersions, eg turning the shower from hot to cold, can help the body adapt to stress…

“When I developed flu symptoms a couple of weeks after giving birth, I thought it was just bad luck. I was generally unwell – hot, sweaty, tired and needing to lie down. Feeding my baby was becoming difficult and he was crying more and more. In the end, my husband insisted I go to the doctor who guessed straight away that I had mastitis. I’d noticed that my breast was hot and a bit painful, but felt too sick to do anything about it and I hadn’t spotted the area of redness that the doctor pointed out. I really thought I had a virus and was just going to wait it out. Luckily, I didn’t. My doctor gave me a course of antibiotics and it soon cleared up and I…

Limit alcohol. The more you drink, the greater your risk of developing 1 breast cancer. The general recommendation is to limit yourself to less than one drink a day, if you must drink, as even small amounts increase risk. 2 Be cautious about HRT. Hormone replacement therapy for menopause relief increases your risk of breast cancer. Some types have a great risk than others. The longer you are on HRT, the greater the risk. 3 Control your weight. Being overweight or obese increases the risk of breast cancer. 4 Be physically active. A workout can help you maintain a healthy weight, which helps prevent breast cancer. Healthy adults should aim for at least 150 minutes a week of moderate aerobic activity or 75 minutes of vigorous aerobic activity weekly, plus…

My big toenail keeps becoming painfully ingrown. What’s the best treatment for this recurrent issue? To prevent ingrown toenails, it’s important to always trim your nails straight across, rather than rounding off the edges, and you should also avoid wearing tight-fitting shoes. When an ingrown toenail becomes painful, it’s usually due to infection. Bathing in warm, salty water can help, along with applying an antibacterial ointment, but in some cases, oral antibiotics are necessary. Recurrent infections may eventually require surgical treatment by a podiatrist or orthopaedic surgeon, in which part of the nail bed (at the base of the nail) will be removed. Immunologists can test for penicillin allergy My baby has a skin tag in front of her ear, which someone in my mothers’ group said can be associated…

Salmon salad bowl Studies show 800 calories is the magic number when it comes to weight loss » SERVES 2 » 542 CALORIES PER SERVE 25g wholegrain brown rice or brown and wild rice mix 75g frozen edamame beans or frozen peas 2 x 120g salmon fillets 1 tsp sesame seeds Pinch crushed dried chilli flakes (optional) 2 large handfuls young spinach leaves or mixed baby salad leaves ½ medium avocado, stoned, peeled and chopped 1 medium carrot, trimmed and coarsely grated 2 spring onions, finely sliced 4 radishes, trimmed and sliced Lime wedges, to serve SOY & LIME DRESSING 2 tbsp dark soy sauce 1 tbsp sesame oil 1 tsp fresh lime juice 1 tsp runny honey 1 Preheat the oven to 200˚C fan bake and line a small…

Is it better to use honey as a sweetener than sugar? Honey has a similar number of kilojoules to sugar A Although it may sound healthier to add honey to your coffee rather than sugar, it has a similar number of kilojoules and affects blood glucose levels the same way. One tablespoon of honey has 17g of sugar and 71kJ; compare that to a tablespoon of granulated sugar, which has 13g of sugar and 54kJ. Honey does contain more micronutrients than sugar, including vitamin B2, iron and manganese, but the quantity of each you’ll get from one tablespoon are minuscule, meaning the differences are negligible. Whether you decide to use honey or sugar, if you’re trying to watch your energy intake, it’s best to keep your portions small. What are…

Walking with good posture will not only help protect your back and knees from injury but also allow you to walk faster and further. Try Anthony’s top technique tips… » Keep your chin up as it’s better for your neck and shoulders. » Walk tall – don’t slouch or lean forwards or backwards. Roll your shoulders back and down intermittently to dispel any tension, allow maximum airflow into your lungs, and free your arms. » Hold your stomach in slightly – think belly button to spine – but without holding your breath. » Squeeze your bottom and tilt your pelvis slightly under, to flatten out the lower curve of your spine.…

Try Angela’s exercises in five different combinations to be done throughout your day. The key is to go from one muscle group to the next to minimise risk of poor form or injury. Angela recommends 40 seconds of exercise, then 20 seconds rest before doing the next exercise… Workout 1 – Star jumps, mountain climbers, squats, surface press-ups, lunges. Workout 2 – Star jumps, bicycle crunches, kickbacks, surface press-ups, ski squats. Workout 3 – Mountain climbers, superman, squats, shoulder bridge, kickbacks. Workout 4 – Shoulder bridge, surface press-ups, wall sit, star jumps, lunges. Workout 5 – Lunges, bicycle crunches, star jumps, squats, kickbacks. TOTAL TIME: 25 MINUTES…

Become present in your physical body; feel any pain that may exist, such as an aching heart or heaviness in your stomach. Notice your breath – is it short and sharp or long and slow? – and stay with it until you feel ready to move on and observe your mind. Once you become aware of your thoughts, no matter how painful, try only to ‘witness’ them (notice their existence as they come up, without trying to bury them or engage with them), so you don’t get hijacked by ‘the story’. Finally, observe your emotions and their depth, breathing through them with slow, deep breaths.…

When my son Dan suddenly passed away in 2011, at only 27, I didn’t want to be a grieving mother, so I went straight back to work. Fifteen months later, I realised his death was my wake-up call in a life that seemed successful but was very unfulfilling. Since then, I know he’s been guiding and helping me become a better person and develop a new understanding that our loved ones are still with us in every way except the physical. Together, Dan and I created Live Love by Design to assist people who are grieving to heal and shift their relationship with death, which allows them to truly live and love all areas of their life.…

With summer on our doorstep, having hair where we don’t want it is a beauty dilemma most of us face. In our experience, women tend to fall into two categories: those that diligently remove unwanted hair all year round – and those that only do it when they have to. Whichever camp you fall into, there’s no denying that warmer weather equals more skin on show, and the smoother that skin looks, the more confident you’re likely to feel. ZAP IT It doesn’t come cheap but if you struggle with body hair, it can be life-changing The gold standard of modern hair removal is without a doubt laser. It doesn’t come cheap but if you struggle with body hair, it can be life-changing. What’s more, the freedom of never having…

“This is a retreat that will reset your routine and recharge your life if you can continue to prioritise rest,” says Lizzie. Wellness activities: » Wake up naturally without an alarm clock – ideally at sunrise, but if you need extra rest, follow your body’s lead and take a little extra time. Following the same principle, go to bed at sundown or when you start to feel sleepy. » Practise mindfulness through free writing, yoga, meditation or art therapy. The best time to do this is early in the morning and before bed. “If you need to log on to your device to follow a yoga sequence, keep the volume turned down low or turn it off completely and just follow the poses visually, to retain quietness in your space…

» Standing forward bend This is a great way to relieve tension and headaches. Stand with your feet hip-width apart. Hinging from your hips, fold your chest towards your thighs as far as you can go without straining. Grasp your opposite elbows or rest your hands to the floor and hold for 30 seconds to 1 minute. » Legs up the wall Famously soothing, legs up the wall pose helps pump the blood back to your heart, which has a calming effect. Shuffle your bottom as close to a wall as you can, then climb your legs up it so your body is in an L-shape. Let your arms fall loosely at each side, palms up. Relax there for up to five minutes. » Child’s pose This pose helps you…

FAVOURITE DISH FOR A LAZY SUNDAY? I can’t go past smashed avo on toast with cherry tomatoes and a side of streaky bacon. Cliché millennial, I know! The best trip I ever went on was to... Peru. The history was fascinating, the people friendly, the food incredible, and the scenery astounding. I had a few ‘pinch me’ moments and an absolute appreciation for the world on that trip. What are you most looking forward to while in Japan? The rugby! What else? I get to be on the sideline for the All Blacks games, which is a dream come true as far as career goals go. I’m also looking forward to the ramen. WHAT’S YOUR FAVOURITE HEALTHY MEAL TO WHIP UP WHEN YOU’RE STARVING AND SHORT ON TIME? Classic stir-fry…

A REAL DEAL I picked up your magazine yesterday for the first time – and it’s great. I have bought health magazines in the past only to be disappointed with their lack of content – but that’s never going to be a problem for Good Health. It has tons of great, informative articles, easy-to-read pieces, fantastic layouts and, although I realise you need advertising, a very good mix of ads and editorial. Congratulations to all the team – my next job is to start a subscription so I don’t miss out. Oh, my only gripe? I didn’t find it earlier! – Donna A FRIEND FOR MUM The Good Health handbook – ‘Diabetes Health Guide’ – came at a perfect time as my 88-year-old mum has just been diagnosed with type…

Fast track Fasting may help reduce fat in an interesting area. A study published in the journal Metabolism found that when overweight mice were put on an alternate-day fasting regime for five weeks, they developed hardly any fat in their pancreas, compared to mice who were allowed to eat as much as they liked. The findings may be important, as mice that were prone to developing diabetes tended to have increased fat cells in the pancreas, meaning that excess pancreatic fat may contribute to insulin resistance and diabetes down the line. WORK IT OUT Unemployment can do a number on our mental health, but how much paid work is needed to bring about positive effects? A single eight-hour day, says new research. The study, published in the journal Social Science…

Get to know your breasts by regularly looking at and feeling them You should see your doctor about: » A new lump or thickening, especially if it’s only in one breast » A change in the size or shape of your breast » A change to the nipple, such as crusting, ulcer, redness or inversion » Nipple discharge that occurs without squeezing » A change in the skin of your breast such as redness or dimpling » An unusual pain that doesn’t go away. WHAT TO EXPECT If you have noticed changes in your breast your doctor will most likely: » Refer you to a breast clinic for further investigation » A clinical investigation, mammography and/or ultrasound » Possibly a fine needle biopsy or core biopsy. »…

» Breast pain is often linked to your menstrual cycle, with your breasts becoming tender or painful just before your period because of fluid retention, a normal part of hormonal activity. » Keep a record of any breast pain over a couple of months, taking note before each period to see whether there is any pattern to the changes. If you are experiencing breast pain regularly, it is a good idea to talk to your doctor who may be able to suggest ways to manage the discomfort. » The contraceptive pill and HRT can cause breast discomfort in some women. Your doctor may recommend a different type of hormone. » If you have been through menopause and are not taking HRT, or have had your ovaries removed, BREAST DENSITY Relieving…

Breast tissue is made up of supportive tissue and fatty tissue. Dense breasts have more supportive tissue and non-dense breasts have more fatty tissue. While the cause of dense breasts is not clear, you are more likely to have dense breast tissue if you are younger, have a lower BMI or take hormone therapy. Women with dense breasts have a moderately higher risk of developing breast cancer in the first place, yet when combined with other risk factors (including inherited risk, weight and age) your risk profile can be increased even more. If a woman has more dense tissue, it can be harder to find cancers as the tissue appears white on a mammogram, just like cancer does. Ask your radiologist about your breast density and how best to screen…

If you’re bored with throwing together the same old meals, consider using some of these more interesting ingredients to mix things up. There’s a world of wonderful produce at our fingertips, and we’ve found some fabulous foods you may never have added to your shopping trolley. Kohlrabi Somewhere between a turnip and a cabbage, and tasting similar to broccoli stems, kohlrabi can be enjoyed raw, cooked, steamed and roasted. High in vitamin C and potassium, its versatility makes it a very valuable vegetable to have on hand when you’re just not sure what to cook but looking for a nutrient-rich fix. These knobby little beauties can often be found at specialty grocers, and make seasonal appearances in some supermarkets. Dragon fruit DRAGON FRUIT BENEFITS YOUR BODY AS WELL AS YOUR…

Hamstring stretch Stand on your right leg and rest your left heel on a handy fence or bench. Lean forwards to touch your left foot or shin. Hold for 30 seconds, then repeat with the other leg. Hip opener Sit up straight on a chair. Place your right ankle on your left knee with your right knee falling out to the side. Lean forwards until you can feel the stretch in your bum on the right. Hold for 30 seconds, then switch legs. Calf stretch The yoga pose, ‘downward dog’, is a fantastic way to stretch your calves. Adopt the inverted V-shape with your palms flat on the floor and bottom in the air. Press your heels towards the ground. Hold for 10 seconds.…

It’s easier to improve your health when you’ve got the right tools. AIA Vitality is a personalised, science-backed health and wellbeing program that supports you every day to make healthier lifestyle choices. It helps you understand the current state of your health, provides tools to start improving it and offers great incentives to keep you motivated on your journey. KNOW YOUR HEALTH Earn AIA Vitality Points by completing assessments that help you understand the current state of your health and how to improve it. For example, you can earn up to 3,500 points when you complete the online AIA Vitality Age Assessment. IMPROVE YOUR HEALTH AIA Vitality makes healthy living easier with access to discounted nutrition consultations, fitness devices and personalised weekly physical activity targets. ENJOY THE REWARDS Your healthy…

LEND A HAND Indulge your skin and rejuvenate your senses with the luxurious blend of Palmolive Luminous Oils liquid hand wash. Infused with natural essential oils, this non-greasy hand wash gently, yet thoroughly, cleanses your hands. Avai able in two fragrances at your nearest supermarket for $6.99. GOOD MORNING Goodness Every Morning Moisturiser is your skin’s best friend, containing the nourishing goodness of bilberry and hibiscus extracts, avocado and coconut oils, and the perfect balance of omega-3 and 6 from chia seed oil. Natural botanical goodness that’s also vegan? Yes, please! goodnessproducts.com HEAVEN SCENT Your delicate skin shouldn’t limit you to only ‘gentle’ or ‘no fragrance’ fabric conditioner. Why can’t you enjoy the best of both worlds? With Fluffy Pure Scents, you can experience the vibrant and summery Creamy Coconut…

My husband died suddenly in 2009, and no cause of death was ever determined. In the early days of my grief, I found healing through mindfulness – it gave me permission to grieve and accept my loss. Although I did try to find out what had happened to him, at some point I realised seeking any further would keep me looking for something to blame. I decided to reassess my life and found my true calling, leaving my career as an environmental planner and training to become a yoga and meditation teacher. This helped keep my heart open, so I could release the fear of my kids inheriting a gene that may have caused their father’s death, and eventually find love again.…

In Joanna’s experience, family quality time is crucial. The book tells multiple stories of parents who made the effort to spend more time with their children after discovering they were struggling with difficulties such as anxiety, suicidal thoughts or self-harm and it was often enough to solve quite serious mental health issues. Although material goods are essential for a child’s wellbeing and development, being showered with the best of everything simply can’t replace emotional care. “You can’t cut materialism out of the picture. But you can’t substitute emotional input with material goods,” Joanna says. For those for whom working long hours or multiple jobs is necessary to financially support a family, giving children your full attention in those precious moments you do share goes a long way, as does making…

Lately, I find I’m talking to myself a lot – when I make a mistake, I criticise myself out loud. I’m under a lot of pressure at work, is that why I’m doing this? A Excessive self-talk can be a sign you’re overthinking, stressed or even depressed. What’s interesting is that your self-talk is critical and will only make you feel more anxious. The next time you become aware of your self-talk, examine the voice. Who’s actually speaking? Could you be repeating the critical words of a parent or a harsh schoolteacher? Reject all negative judgements about yourself and instead make your self-talk beneficial and motivational. Use the opportunity to talk to yourself in a compassionate and nurturing way to improve your self-esteem and boost your confidence. Reject all negative…

“The Ayurvedic approach to a home cleanse involves eating three cooked meals at the same time each day to allow your digestive system to rest and return to a level of efficiency that allows for a happier mood, better absorption, decreased cravings and improved mental clarity,” says founder of Bliss Body & Soul, Chara Caruthers. Detox menu: » Drink a glass of warm water with a splash of lemon before breakfast to detox the liver. Chew on a piece of ginger before each meal to improve digestion. » Breakfast should be by 9am and light, such as porridge with cardamom and cinnamon. » Lunch should be the largest meal of the day between 12 and 2pm, when your digestive fire is at its strongest. A great detox meal is kitchari,…

“As time goes by, many couples reach a point where they ‘forget’ how they really feel about each other, so a couples retreat provides an excellent opportunity to reconnect with your emotions, check in on where you’re at with your relationship and start dreaming together again,” says Heather. Bonding activities: » Have a bit of a lie-in, so you’re not rushing, and enjoy breakfast in bed to shake you out of your routine. » Eat mood-boosting foods like dark chocolate and red berries. » Spend time holding hands and gazing into each other’s eyes to help you reconnect. » Put on some music and dance together. » Play games and express your gratitude for each other to keep the mood positive. » Make sure you schedule in some alone time…